Tips against feeling down
Sometimes life runs like clockwork, but other times it doesn’t always go to plan. Everyone feels down at some point. But there’s no need to fret if this mood passes you by. Experts explain how you can shake off these low moods – or even prevent them in the first place.
We don’t constantly live on cloud 9. When you feel under strain, whether through everyday stress, family conflict or job loss, it can affect your mood. This is normal, as we all experience times of crises in our lives. Most of the time, we find our own way out of these emotional lows after a few hours or days, especially if we actively do something about it. But if you remain in this downward spiral week after week, it can result in depression. The boundaries between mental health and mental illness are fluid. On one side of the mental health scale we have the stresses and strains, and on the other, things that do us good and boost our resources. If the stresses and strains outweigh the good stuff, then we find ourselves down in the dumps. In such cases, it is vital to replenish our resources quickly in order to restore balance. Incidentally, if we feel balanced, we are better able to withstand stress. This is why we should boost our mental defences even when we are feeling good.
Pull yourself out of a low mood
If the feelings of sadness, irritability, lack of energy and endless circling thoughts don’t disappear after two days at the latest, you should take action, advises Liliana Paolazzi from the Pro Mente Sana foundation, which has been helping people with mental health problems for over 40 years. “We are not entirely at the mercy of our emotions. We can take a hands-on approach and change things.”
Be comfortable in your own skin!
Have the courage to open up
Get moving
Learn something new
Foster friendships
Get help
Make time to relax
Get out in the fresh air
No one-size-fits-all solution
We all have our own preferences and ways to replenish energy levels. You simply need to find out what you enjoy and what does you good. But this can be difficult when you’re feeling low. Psychotherapist Anna Beer-Heuberger comes across this a lot: “Many of my clients first have to understand how they’re feeling. Tuning in to your feelings, thoughts and actions is sometimes easier said than done.” It can be helpful to observe your own patterns of thought and behaviour. Do you constantly have the same thoughts? Do you keep finding yourself in the same situation? Negative thoughts can be replaced or substituted with positive ones. Beer-Heuberger recommends that you don’t set your goals too high. Strategies to give your mood a boost should be precise and, above all, realistic. “If I’m not able to take three weeks’ holiday, then maybe three days are possible.”
We don’t all experience the same highs and lows
“We all feel low occasionally, but some people are more prone to feel low than others,” says Beer-Heuberger. There are several reasons for this, such as difficult experiences in the past or the influence of role models. If parents only see the negative side of things, don’t take any time for themselves or tend to feel sad, this can affect their child and the way it handles stress. External factors can also exacerbate feelings of frustration and helplessness. The corona pandemic is currently the big issue in psychologist practices: “Many people feel helpless due to the current restrictions.” If someone has too few resources, they are more likely to have trouble lifting their spirits.
There isn’t one single factor that triggers a low, says Beer-Heuberger. Genetics, personal resources and your social environment all play a role. These three aspects can vary markedly depending on the person. “You can’t do anything about your genetics, but you can shape how you perceive things and how you organise your daily life and social environment.” This realisation is essential in order to be able to emerge from this lethargy. If your low mood persists, it is advisable to seek professional help,” says the psychologist. But she emphasizes that: “Feeling low is part and parcel of life. We have to learn how to deal with it.”
Low mood vs depression: what’s the difference?
Feeling low is a temporary emotional episode that usually lasts a few hours or up to several days and is a normal reaction to stress. Depression, on the other hand, is a psychological disorder that continues over a prolonged period or occurs repeatedly. People suffering from depression struggle to handle every day situations and are not able to cope under pressure. The scale ranges from mild to severe depression. Typical signs are:
- Low mood and listlessness
- Lack of interest, no ability to feel joy and pleasure
- Sleeplessness and loss of appetite
- Loss of sex drive
- Persistent sadness to the point of hopelessness
- Emotional, mental and physical exhaustion
- Problems concentrating
- Feelings of guilt and worthlessness
- Lowered self-esteem and self-confidence
- Suicidal thoughts
People who experience these symptoms or aspects of them for more than two weeks should seek psychotherapeutic support.